"So we have both joined a local gym looking for advise on the best way to lose body fat and also gain tone and a bit of muscle "
heart rate training for burning fat...
There is no reason for you to kill yourself for toning and reduce your fat percentage much easier to to maintain rather than burning yourself out..
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By (user no longer on site)
over a year ago
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I went to a gym for 2years. A lady there worked hard, but was size 12. I met her 1year after I moved gyms and she was size 8. She said it was spin classes that had done it. |
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Different strokes for different folks, diet is a major part , of you start killing yourselves in the gym you’ll just burn out , nice and steady and you will see changes in a month or so but then it will plateau as a lot of excess weight is water retention.. so just stick with a good balance / healthier way of eating if you are not already and for toning keep the weights light with high repetition and listen to your body , it will tell you if you are over doing it 
Best of luck |
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80% diet 20% from training. Personally we suggest hitting the weights and using cardio to chip away a little more.
Do a quick Google search for a TDEE calculator, that should give you a good idea of what you can eat per day calorie wise to stay at the exact same weight you're on.
Once you have that reduce your intake by about 20%. I.e. 2000 calorie TDEE becomes 1600 calories to loose a sensible and safe amount.
Monitor it for a couple of weeks and adjust accordingly, if you're looking more than a couple of pounds a week increase slightly. If not loosing enough, decrease slightly.
Focus on whole foods and aim for 40% of your diet from cards 40% from protein and 20% from fats.
Use a tracker app to do this more effectively, my fitness pal works well.
And make sure you set a few hours aside one day a week to have a cheat meal. Don't go nuts but enjoy a pizza and a few drinks etc.
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"Cardio, weights and a healthy, balanced diet
^ This ^"
If it was this simple we all be a size 6 ...
Missing the point you cannot go right I'm going to to lift 100kg weight then run a mile in 6 minutes and not eat it's unsustainable..
6 is just a number to emphasize a point.
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Brill thanks sounds great advise x
"80% diet 20% from training. Personally we suggest hitting the weights and using cardio to chip away a little more.
Do a quick Google search for a TDEE calculator, that should give you a good idea of what you can eat per day calorie wise to stay at the exact same weight you're on.
Once you have that reduce your intake by about 20%. I.e. 2000 calorie TDEE becomes 1600 calories to loose a sensible and safe amount.
Monitor it for a couple of weeks and adjust accordingly, if you're looking more than a couple of pounds a week increase slightly. If not loosing enough, decrease slightly.
Focus on whole foods and aim for 40% of your diet from cards 40% from protein and 20% from fats.
Use a tracker app to do this more effectively, my fitness pal works well.
And make sure you set a few hours aside one day a week to have a cheat meal. Don't go nuts but enjoy a pizza and a few drinks etc.
"
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By (user no longer on site)
over a year ago
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"Cardio, weights and a healthy, balanced diet
^ This ^
If it was this simple we all be a size 6 ...
Missing the point you cannot go right I'm going to to lift 100kg weight then run a mile in 6 minutes and not eat it's unsustainable..
6 is just a number to emphasize a point.
"
Where did I say not eat?  |
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It's the shit u read about carbs that always throw us, how u shouikd eat them or u shouldn't or so much of your diet should be carbs or shouldn't theirs that many diets out their it makes it so complex, we understand the basics
Calories in vs calories out defect to lose
Surplus to gain
It's macros within that we struggle to work from and finding a tried and tested plan, I think we tend to switch it up to much in the gym in terms of different exercises rather than maybe a straight forward 4 week plan then change it, woukd this help or is it irrelevant |
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"Cardio, weights and a healthy, balanced diet
^ This ^
If it was this simple we all be a size 6 ...
Missing the point you cannot go right I'm going to to lift 100kg weight then run a mile in 6 minutes and not eat it's unsustainable..
6 is just a number to emphasize a point.
Where did I say not eat? "
Short periods of starvation have proved to be very beneficial to the human body lowers heart rate blood pressure and blood sugars.
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Have you thought about booking any PT sessions? They've helped me in the past with motivation and to actually know which training I should be doing. They will write you a training plan, and often a meal plan if they have the relevant qualifications. |
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Weights + diet
Sex is the only cardio you need
Doing alot Cardio,although it burns calories, it encourages your body to store fat around the midsection for energy
We get pretty good results, and Mr is a former chubby guy who never had a 6pack until he was 30 |
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By (user no longer on site)
over a year ago
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"Cardio, weights and a healthy, balanced diet
^ This ^
If it was this simple we all be a size 6 ...
Missing the point you cannot go right I'm going to to lift 100kg weight then run a mile in 6 minutes and not eat it's unsustainable..
6 is just a number to emphasize a point.
Where did I say not eat?
Short periods of starvation have proved to be very beneficial to the human body lowers heart rate blood pressure and blood sugars.
"
Replying to me comment is fairly pointless if you're not actually replying to what I've said...lol |
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I think that's the majority of our issues we understand the basics of diets as in calories and things it's the macros we don't really understand and when to eat as such do u have a high carb meal before the gym or as a post refuel meal and what woukld class as a high carb / post refuel meal in terms of a Marco break down |
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"I think that's the majority of our issues we understand the basics of diets as in calories and things it's the macros we don't really understand and when to eat as such do u have a high carb meal before the gym or as a post refuel meal and what woukld class as a high carb / post refuel meal in terms of a Marco break down "
Try #myfittness plan from Under Armour in app store .. |
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Make a big initial effort to try out as much different equipment and as many different classes as possible and find the bits you enjoy. Which may not be the same for both of you.
Nothing wrong with focussing on the stuff you enjoy, a good chance it will be exercises you hadn’t even considered before. |
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I would not under estimate the assistance, motivation and help a personal trainer can provide (*A good PT). Getting into a gym routine can be daunting and PT can provide great help.
Personally, I was never a fan of PT's but this whole Covid-19 really affected my motivation for the gym and physical activity. I've turned to the assistance of a PT once a week and honestly been a massive motivator to get back into good habits!
Good luck on your fitness journey |
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By (user no longer on site)
over a year ago
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Agreed with above... i started with a pt 2 years ago and gave me the confidence to freely work alone in the gym after.. and still see her once every cpl of weeks to give me a beasting |
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Yeah maybe that's the route to go male has been going gym for several years now and clearly not doing it right as iv seen changed but not what I'd expect for the effort and dedication I out in, I'm 99% sure it's down to either not eating enough or eating to much lol |
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Burn more calories than you eat.
Keep a record and try and burn 500 more calories than you eat, this way you will lose it gradually.
HIIT classes are a great way to shred and tone up and you won't spend all day at the gym.
In the end its down to desire and hard work, there are no easy shortcuts x |
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As others have said, a combination of resistance training and cardio. PTs have helped me a lot in the past.
But the general principles are good technique, developing progressive overload, calorie reduction for weight loss and surplus (nutrient dense) calories for muscle gain (with emphasis on protein in most instances).
But that's really broad and specifics will obviously vary. |
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By *ljamMan
over a year ago
Edinburgh |
Main thing is to find something you enjoy. Might be weights, might be spin, or some boxercise class, or whatever. Different people like different things (as contributions to this thread suggest) so try a load of stuff and see what you really enjoy doing.
You're far more likely to stick with something if you like it rather than if you feel you should do it. |
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